168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648


May 01, 2013
CrossFit Cape Cod Workout Of The Day
20:00 Minute Clock
1 Mile Run or 2,000m Row
Do As Many Rounds Possible In The Remaining Time
15 Deadlifts 135/95
15 Hand Release Push Ups
About the Author
  1. Annmarie Reply

    9:16 for the 2k row and 4 rounds RX. Those pushups were rough, I felt as if I was moving in slow motion. With only 4 rounds in I guess I was lol. Great 6am class per usual!

  2. Christopher Judkins Reply

    Thanks a lot Mark, today was supposed to be my off day and you sucked me in with this one!

  3. Nettie Reply

    Couldn’t make it in so I did this one at home. 4 rds plus 12 deadlifts. My hand release pushups were getting really wormy so I did the last 2 rounds from my knees.

  4. mason Reply

    6:32 6 +10+7 subbed pullups.
    PR’d on my mile by :32. Eric, thanks for setting the pace…I couldn’t keep up with you but was determined to close the gap and just keep moving. Chris J and Eric crushed the mile. Nice work!

  5. Jennifer Grace Reply

    10:17 (1:17 PR) then 4 rounds plus 6 dead lifts at 65 pounds

    Mason this is the recipe I was telling you about: http://www.goop.com/recipes/breakfast/paleo-bread

  6. Sarah Sprague Reply

    8:44 first time under 9
    4 rounds plus 3 @ 95#.

  7. Christopher Judkins Reply

    Well I wish I hadn’t done weighted GHD’s yesterday but I loved this workout. 5:43 mile and 6rds +15dl +11hrpu’s… gotta thanks Dave for going out and setting a great pace and chomping at my heels for a good part of it def pushed me. Mason I loved your face when you were coming out the door to see where I was as I blew by you lol! Tash.0 and Rachel i’m calling you out, stop texting in the corner and do your stretches. Mobility everyone!!! :o)

  8. Domenic DeGregorio Reply

    Did my own wod today. Roller drag 75lb amrap in 12 hours. Looks like I’m doing the same thing tomorrow

  9. Zach Reply

    12 rounds + 15 + 14

    Mile was actually slower than last time by :58. Oh well, maybe next time I guess….

  10. Andy Mathieson Reply

    A. 6:40 mile
    B. 6 rounds plus 15 dead lifts

    I think I Pr’d my mile by 5 seconds.

  11. mason Reply

    Thanks for the recipe Jenny!

  12. AB Reply

    A. Mile 6:10

    B. 8 rounds, RX

    — Adam

Leave a Reply